1.Training methods:With your back straight, hold the dumbbell in your forehand and lift it to both sides of your shoulders. Inhale and push it vertically up 2.Training methods:Hold the dumbbells with both hands and lift to the sides until your upper arms are parallel to your back, then lower the dumbbells to restore 3.Training methods:Hold slightly wider than shoulder width, place your chest and push the bar up. Straighten your hands and lower them slowly 4.Training methods:With supporting hands under your shoulders, lift your chest and back and bring the dumbbells close to your body, squeezing your back muscles and slowly moving down 5.Training methods:With your feet stuck in the adjusting foam, place your hands at the sides of your head, tighten your stomach and swing it up and down with abdominal strength 6.Training methods:Hold the panel with both hands, keep your feet together and use the lower strength of the rectus abdominis muscle to flex your feet forward and back and forth 7.Training methods:Bend the dumbbell and raise your arm parallel to your shoulder. Hold for one second and slowly lower the dumbbell, bending up and down 8.Training methods:Bend the bar and lift your arms parallel to your shoulders. Hold for a second and slowly lower the bar, bending up and down 9.Training methods:Foot on the bottom tube pedal, body against the inclined plate. Put your hands on your head and bend your body up and down with your lower back 10.Training methods:Place the pedal one foot in front of the other and lean sideways against the panel, bending the body up and down with strength at the waist 11.Training methods:Hold the handlebars in both hands, lie on a dumbbell stool, feet together, and lift up to the floor perpendicular 12.Training methods:Take hold of the rope and stretch it to shoulder level, then slowly lower it
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